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Thigh Trimmers: 5 Fun Ways To Lunge

There are good shorts days, and there are bad shorts days. The key to rockin' daisy dukes on a daily basis: lunges. Not just your standard, boring front lunges but a killer lower body workout that will tone and trim...

There are good shorts days, and there are bad shorts days. The key to rockin' daisy dukes on a daily basis: lunges. Not just your standard, boring front lunges but a killer lower body workout that will tone and trim that dreaded trouble spots: the thighs.

I asked celebrity trainer Joe Dowdell, CSCS, founder and CEO of Peak Performance in NYC for the best lunges to get my gams ready for the their close up. (Dowdell has worked with Poppy Montgomery. Natalie Portman, Anne Hathaway, Eva Mendes and Claire Danes.)

"Lunges are great for targeting the quadriceps, hamstrings, glutes and adductors (inner thigh muscles)," Dowdell says.

Instructions: complete 10-12 reps on the right side and then switch to the left side for 3 sets. The tempo is: Take 2 seconds to lower yourself, a slight pause at the bottom, then 1 second to raise yourself up.

Stand with your feet about hip-width apart. Place hands on your hips or hold a pair of dumbbells at arm's length with palms facing each other. Maintain an upright posture, make sure your shoulder blades are pulled down and back while keeping your chest up.

Brace your core and step forward with your right leg (pictured above) and slowly lower your body until your front thigh is parallel (or slightly lower) to the floor. Your rear knee should almost touch the floor and your front shin should be close to perpendicular (or slightly forward if you have the strength and flexibility) to the floor.

Pause briefly and then push yourself back to the starting position. Make sure you keep your core braced and your torso should remain upright throughout the entire set.

Side LungesWhy it's different: Side lunges train the legs in a different plane of movement (the frontal plane). Injuries tend to occur in the frontal and transverse planes, so adding in exercises that work in these places can help prevent injuries. Side lunge also tend to target the hip abductors more than reverse lunges.

Stand with your feet about hip-width apart. Place hands on your hips or hold a pair of dumbbells at arm's length with palms facing each other. Maintain an upright posture, make sure your shoulder blades are pulled down and back while keeping your chest up.

Brace your core and take a big step to your right side while simultaneously dropping your hips back (pictured above), bending your right knee and lowering your body until your right thigh is parallel (or slightly above) to the floor. Your trail leg should remain straight, foot in contact with the floor and torso should be angled forward about 30 degrees.

Pause briefly and then push yourself back to the starting position. Make sure you keep your core/abs braced throughout the entire set.

Complete all the reps on the right side and then switch to the left side.Note: Your feet should remain straight ahead throughout the entire set.

Jump Switch Lunges (also known as the Dumbbell Split Jump)Why it's different: Jump switch lunges strengthen and tone the legs, but will also develop power. Power is important in many activities of daily living as well as most sports. (And I think it's a great way to raise the heart rate and help blast extra calories).

Stand with your feet about hip-width apart. Place hands on your hips or hold a pair of dumbbells at arm's length with palms facing each other. Maintain an upright posture, make sure your shoulder blades are pulled down and back while keeping your chest up.

Brace your core and step forward with your right leg so you are in a staggered stance (your feet should be about 2-3 feet apart) and you should be on the ball of the trail leg's foot.

Lower your body until your front thigh is parallel (or slightly lower) to the floor. Your rear knee should almost touch the floor and your front shin should be close to perpendicular (or slightly forward if you have the strength and flexibility) to the floor.

Then, quickly and explosively push yourself back upward so that both feet leave the floor. While in the air quickly scissor your feet so that your left leg is now in front (pictured above). Make sure you keep your core braced and your torso should remain upright throughout the entire set.

Continue to alternate back and forth until you complete the prescribed number of repetitions and that is one set.

Why it's different:The walking lunge is excellent because it not only strengthens and tones the entire lower body, but it also challenges the body's neurological system in a unique manner. Every time you step forward and then quickly alternate with the other leg, the entire neuromuscular system has to quickly adapt to change in the body center of gravity and has to engage all of the stabilizing musculature of the body, especially the muscles of the core, so you won't lose your balance.

Stand with your feet about hip-width apart. Place hands on your hips or hold a pair of dumbbells at arm's length with palms facing each other. Maintain an upright posture, make sure your shoulder blades are pulled down and back while keeping your chest up.

Brace your core and step forward with your right leg and slowly lower your body until your front thigh is parallel (or slightly lower) to the floor (pictured above). Your rear knee should almost touch the floor and your front shin should be close to perpendicular (or slightly forward if you have the strength and flexibility) to the floor.

Pause briefly and then raise up and bring your back foot forward so that you move forward (i.e., walking).

Continue to alternate the legs moving forward as every step is a repetition. Make sure you keep your core braced and your torso should remain upright throughout the entire set.

Skater/Curtsy LungeWhy it's different: Target the thighs and butt in this version, a favorite of Katy Perry!